• Jason

Monday 29.06.20

Fitness: 25 Min AMRAP:

400m Run

3 Rope Climbs 15ft

9 Sumo Deadlift High Pulls 60/40kg

12 Alternating Pistols Performance: 25 Min AMRAP:

400m Run

3 Short Rope Climbs 15ft

9 Sumo Deadlift High Pulls 60/40kg

12 Alternating Pistols Weightlifting:

*Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. Week 10/12

1. Back Squat: In 7 sets, find a max for the day. Then, 2 x 2 x 90%


2. Power Snatch: (OT90)

2 x 80%

1 x 85%

1 x 90%

Complete 3 waves of this scheme.


3. Snatch Pull:

3 x 100%, 110%, 120%, 130%

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.


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